Self-training (autogenous training) allows you not only to learn complete muscle relaxation, but also to control the processes of excitation and inhibition nervous system... This requires systematic training for 10 minutes 2 times a day. Usually, it takes 3-4 months to master auto-training, but sometimes it is possible to achieve success even in a month.

The value of autogenous training is that almost all people can independently master its basic techniques in order to learn to control themselves in stressful situations:

- Learn to manage skeletal muscle tone - when you need to relax or strain.

- Call the desired one at will emotional condition, on the background muscle relaxation, mentally addressing yourself with words, create a state of mental balance.

- Influence the functions of the nervous system by remembering pleasant sensations.

- Manage attention, concentrate it on the desired, distract and narrow its circle, relax or fall asleep at the right time.

Self-training - exercises:

Self-training should be done 2 or 3 times a day, in the morning, afternoon and evening, for 7-10 minutes. Classes are carried out lying on your back, on a low pillow, because with a very high pillow, the chin is pressed against the chest and breathing becomes difficult, with a very low pillow, the head is thrown back, and the front neck muscles are strongly tense.

In the evening: Lying down, put your hands along the body, palms down, slightly bent at the elbows - in this position, the muscles relax as much as possible. Spread your legs slightly, relax.
During the day, auto-training can be carried out in the following position: sitting on a chair, spread your knees and put your hands on them so that your hands hang down. The back does not touch the back of the chair, but the body does not lean forward, but rather "hangs" on the spine. Lower your head to your chest, close your eyes, relax the whole body.

Self-hypnosis must be combined with correct breathing... Close your eyes, and then quietly and very slowly say a light phrase to yourself: "I am calm." On "I" you need to take a light breath, on the word "calm" a long exhalation is made. In addition, when you say “I”, focus your attention on your face, and when you say the word “calm”, mentally examine your entire self - from head to toe.
While exhaling in a pause, relax and try to imagine a feeling of warmth and heaviness throughout the body.

Self-training for calming:

The essence of auto-training for calming comes down to the following: using special exercises performed in a certain position, a person is immersed in a state of relaxation when he is easier to self-hypnosis than in a waking state.

Start relaxation with your toes. Stop bending them. Relax the muscles of the lower leg, hips, and pelvic muscles. Then relax the muscles in your back and abdomen, completely relax the muscles of the shoulders, hands and face Special attention on the muscles of the neck. Relax, try to focus your attention as much as possible on a specific muscle group, switching it alternately to other muscle groups. If you find that the muscles in the neck are spasmodically supporting the head, relax them; do not clench your jaw. And now you are in a state of complete relaxation. Make sure none of your muscles return to tension. Then you will notice how heavy your hand is, how helplessly heavy your body is, how the muscles of the eyelids relax, and sleep sets in.

The state of relaxation is easier to feel immediately after exertion. It is necessary to tighten the toes for a moment, and immediately relax them. The same must be done with other muscles: arms, legs, back, neck, head, face.
The relaxation technique is not complicated; it requires attention, perseverance and time.

Self-training for calming. Auto-training text:

I am calm.
My muscles are relaxed.
I'm resting.
I breathe evenly and calmly.
My heart calms down.
I am completely calm.
My right hand relaxed.
My left hand relaxed.
The arms are relaxed.
The shoulders are relaxed and lowered.
My right hand is heavy.
My left hand is heavy.
I feel the heaviness of my hands.
My right hand is warm.
My left hand is warm.
I feel warm in my hands.
The muscles of the right leg are relaxed.
The muscles of the left leg are relaxed.
The leg muscles are relaxed.
My feet are warm.
I feel a pleasant warmth in my legs.
I'm resting.
My body is relaxed.
The muscles of the back are relaxed.
The abdominal muscles are relaxed.
I feel a pleasant warmth all over my body.
It is easy and pleasant for me.
I'm resting.
The eyelids are drooping and slightly closed.
The muscles of the mouth are relaxed.
The whole face is calm, relaxed.
My forehead is pleasantly cool.
I am completely calm.
I'm resting.
I breathe deeply.
I feel pleasant fatigue throughout my body.
Stretching, opening my eyes.
The body is tense like a spring.
I am full of strength and vigor.

Now get up quickly and, raising your arms up, take a deep breath, then hold your breath for a few seconds and take a deep, long exhale.

After the morning and afternoon auto-training, take a deep breath, bending your elbows (fingers clenched into fists), open your eyes and exhale slowly, straightening your arms and fingers. Repeat 2-3 times.

End the evening auto-training for calming with the phrase "I am calm and want to sleep" after formula "I feel pleasant fatigue throughout my body."

To begin with, work out only 3-4 formulas for auto-training and gradually increase. Thus, all formulas are performed only on the 8-10th day of daily training. The number of repetitions of each formula starts from 3-6 minutes, and then after a certain workout decreases, and the time for auto-training should not exceed 7-10 minutes.

As they gain experience in self-regulation, practitioners can reduce the number of daily recited formulas, bringing them to a maximum of 10-12 in one lesson. The effect usually obtained from auto-training sessions remains the same or even intensifies.
Under the influence of auto-training, you will become the sovereign master of your body.

Adult life is stressful. Daily tedious work, stress in relationships with loved ones, dissatisfaction own life- everything leads to the fact that it develops into depression. Depressed state for a long time is not considered a normal state, therefore psychologists suggest conducting autogenic training. They help in relaxation and relaxation that relieve stress. The article will cover the basic exercises.

The habit of people to look for those to blame for the troubles that happen to them leads to the fact that they even shift their own emotions onto those around them. Not they themselves experience something, but someone makes them experience it. Stress is also an emotion that arises inside a person. Accordingly, the person himself is also responsible for his own emotions.

Who is to blame for your stress? Nobody but yourself. Of course, you don't need to blame yourself either. V real life a certain situation has happened to you. On your way, you have met people who are unpleasant to you, or you have lost something. Your foot has been stepped on. You are in trouble at work. In any case, almost any situation that is perceived negatively leads to stress. Moreover, stress is triggered by events that do not fit into expectations and desires.

Almost every day a person is faced with stressful situations. Some of them are so familiar that he reacts to them automatically. Others are new, unusual, unusual, or particularly unpleasant. And on them a person spends most of his strength and energy. By themselves, situations and people's behavior are neither good nor bad. It all depends on how the person himself relates to them. Attitude to what is happening causes stress or joy. Then who is responsible for keeping you stressed?

The way you feel about the situation makes you experience certain emotions. Everyone has the same people, objects, events, phenomena cause different emotions. Someone may suffer from the fact that love relationship broke up, and the other person will quickly forget about what happened, without even remembering about it. It all depends on your attitude, which is also determined only by you. Accordingly, stress is a consequence of the attitude that you have decided to experience towards certain people, events or phenomena. To eliminate unpleasant emotions, it is necessary to internalize several autogenic training practices.

What is Autogenic Training?

The question to be answered is what is autogenous training. It means a set of exercises that allow a person to enter a special state of self-hypnosis. It was developed and introduced by the psychiatrist I. Schultz, who noted that the sensations that were manifested in hypnotized people coincided with the sensations of people who themselves introduced themselves into a special state.

Autogenic training is associated with physiological sensations that make a person feel relaxed:

  1. Warmth throughout the body, which occurs due to the expansion of the blood capillaries.
  2. Heaviness in the body, which is possible when the muscles are relaxed.

When a person is engaged in autogenous training, he relaxes, which creates the corresponding sensations in the body. This allows you to calm down on a mental, emotional level. Initially, the exercises of this technique were used in the treatment of mentally ill people, for example, neurotics. However, later the exercises began to be used by healthy people who simply sought to calm their psyche.

Various unpleasant stories constantly happen in a person's life. If the strength of emotions is so great that a person is not able to cope with it, it is suggested here to use methods of autogenous training. They are aimed at self-soothingness, relieving stress, depression, etc. Autogenous exercises help to balance the mental mood and physiological state of the body.

German psychiatrist Schultz developed whole complex exercises, which he divided into groups: lower and higher stages. The lowest level is aimed at working with one's own physical body when a person controls his physiological feelings of self: warmth, breathing, coldness in the forehead, etc. The highest stage includes exercises aimed at working with the higher nervous system: solving internal problems, penetrating into the unconscious, managing his own mood, etc. Psychiatrist noted that the exercises should be performed in a strict sequence, without skipping them. Only the assimilation of the first exercise should prompt a person to move on to the next.

When you need to "pull yourself together" the best way for this will be autogenic training that works with:

  • muscle relaxation
  • comfort,
  • mental distraction from disturbing events.

Autogenic training and relaxation

If it is necessary to eliminate insomnia, overcome stress, eliminate malaise or anxiety, then autogenic training and relaxation will help. For the best result, you need privacy to tune in the right way and no one is distracted.

Psychomuscular relaxation is considered the most popular, when a person, by relaxing the muscles, affects the emotional state, calming it down. Thus, a person can learn to independently control their mood through muscle relaxation.

Here are 2 methods of autogenous training and relaxation:

  1. Before bedtime. It is necessary to take a short walk in the evening, and then take a foot bath. Shortly before sleep, you should slow down your own actions: move more slowly, talk, undress. If there are any things left, then they should be postponed until tomorrow. You need to say to yourself about this: "I will finish it tomorrow." While in bed, you must close your eyes and mentally say: "I am calming down." At the same time, it is effective to imagine calm pictures: fields, meadows, green trees, birdsong, etc. You should learn to maintain a relaxed mental state until you fall asleep.
  2. Relaxation. Done in a supine position. Imagine yourself in a spacesuit that protects you from all adversity, troubles, unpleasant thoughts and influence. Now close your eyes and start imagining each individual part of your body warming and relaxing. Say: “I am calming down. My legs are calming down. My hands are filled with warmth ... "and so on. This technique can be performed daily.

Each exercise takes at least 10 minutes. Each expression is spoken 3 times until the desired state is reached. As you train, you don't have to spend so much time to achieve calmness. A couple of minutes of time - and relaxation becomes your state.

It is recommended to use autogenous training and relaxation not only after a stressful situation or before a meeting, but also before previous ones. important events: an exam, a business meeting, an interview, etc. Of course, one should not rely on the fact that relaxation will completely relieve anxiety. However, for the time before the upcoming event, this will save you from unnecessary worries.

Autogenic training and relaxation

Everyday fatigue affects human health. This is why techniques that allow you to relax and bring your mood to balance are becoming important. Meditation is actively used here, as well as autogenic training. As already indicated, it is effective because it includes muscle relaxation and impact on your own subconscious mind.

It remains useful in this technique that a person takes an active part in self-hypnosis. He does not take a passive position when it is still necessary to break through the barrier of lack of desire. Here, a person himself wants to achieve a certain state, which is more conducive to achieving a result.

At the lowest level, relaxation occurs through self-hypnosis. At the highest stage, it becomes important for a person to enter a hypnotic state. The main thing here is breathing, which should have a calming effect on a person, in addition to verbal self-hypnosis.

The physical condition of a person is an auxiliary mechanism. The three main postures that are used in autogenous training are lying, reclining, and coachman posture. Relaxation occurs as the whole body relaxes. People describe their practice as feeling:

  1. The first phase is a feeling of warmth and heaviness.
  2. The second phase is weightlessness.
  3. The third phase is the feeling that there is no body.

It is these states that put a person into hypnosis, in which he can regulate his mood.

By mastering the techniques of autogenous training, you can achieve high cultural development when a person regulates his mood according to on their own... Verbal influence on oneself can be as effective as influence on others. If a person knows how he can be influenced, then he can contact people by informing them about words and phrases that positively influence him.

Site psychological assistance the site actively suggests using this technique, since it helps in solving many problems. For example, you can develop the desired character traits that will contribute to personal growth. It also focuses on the positive impact of trainings on the physical condition of the body. A person becomes healthier by removing internal clamps.

Autogenic Training - Exercise

Autogenic training exercises can be used by people of many professions. It is recommended that they be used by people whose work is related to communication, management social activities, significant loads on the body. And this affects almost all areas of activity.

The lowest level of exercise is used when you need to quickly release tension. For example, you need to calm down or physically relax. The highest level of exercise is used when it comes about a deep influence on the subconscious. For example, resetting some beliefs or eliminating inner fears.

The technique uses three poses. The most comfortable is the supine position, when the legs are slightly spaced 30 cm apart, and the arms are slightly bent at the elbows. If there is a comfortable chair, then you can take a sitting position (reclining). In this case, not only the back and the seat should be comfortable, but also the armrests.

If a person is in a situation where he cannot take a recumbent or semi-recumbent state, then it is recommended to take the "coachman" pose. The person sits down, relaxes his back, bends it, relaxing his head, tilting it to his chest. Legs apart and bent at an obtuse angle. The arms are bent and rest with the elbows on the knees.

  • Water procedures.
  • Hobby activity.
  • A change of scenery.
  • Walking.
  • Sports and exercise.

When doing exercises, it is important not only to relax physically, but also mentally pronounce phrases positive character... In this case, a person imagines what he is talking about. All the senses are involved here, even if the person does not contact directly with what he imagines.

Over time, a person learns to quickly enter a relaxed state. Sometimes some detail becomes enough: a phrase that he is used to saying to himself, posture or muscle relaxation. The memory remembers certain signals and acts automatically as soon as a person takes a certain posture or performs a specific action.

Outcome

Daily work, endless tasks, not enough time even for sleep, feeling tired and empty. All this is familiar modern man... And you just need to just wash and relax, in order to stop for a while and come to your senses. The result of autogenous training is relaxation, stabilization of mood, gaining confidence and purposefulness of thoughts.

It is not helpful to keep you busy and tense. Human body- not a machine that works until it breaks down. Many illnesses and constant fatigue are already an indicator that you need to sometimes allow yourself to rest. But since you can't get away from work, you need to learn to rest in the process of work itself.

Give yourself a "smoke break" periodically. Wash your face, make yourself some tea or coffee, sit comfortably in the armchair. Sit without doing anything, look out the window. Try not to think about anything, especially work. You can close your eyes and just listen to your body. Begin to relax your body muscles, allow yourself to rest.

Sometimes it is helpful to go outside, fresh air or nature. Just look around what surrounds you, what people are close to you, how warm the sun warms you. Listen to any sensations that overwhelm you. And try not to think about anything.

Many people underestimate the benefits of laziness. Allow yourself to be lazy several times throughout the day. Let it take 5 minutes, but you can just sit or lie down, doing nothing and enjoying your laziness.

Sometimes you just need to wash and relax. Remove from your body all the burden of worries that now prevails over you. Let your body relax and your head not think about anything. Just listen to what is around you now. And you will feel how you have and may even have a desire to continue doing your job.

Stability of mood and peace of mind have become a luxury at a frantic pace modern life... Among worries and problems, we often do not notice that our own energy and vitality are close to the "0" mark. That is why specialists in the field of psychology have developed special exercises - auto-training to calm the nervous system.

The history of the emergence of auto-training to calm the nervous system

What is auto-training for calming in psychology and what is it used for? Psychologists call auto-training special psychological techniques and techniques based on self-hypnosis.

For the first time this technique was proposed by Dr. I. Schultz in the 30s of the 20th century, but in Russia it appeared only in the late 50s. The method turned out to be interesting to use, since patients actively participate in the process of self-hypnosis and self-education. Unlike sessions of hypnotherapy, which is also effective in combating stress and neuroses, but when using it, the patient takes a passive place.

For auto-training sessions of sedation, it is necessary to use the mental, auditory, and sometimes olfactory functions. Indeed, it is under the influence of words and images created in the imagination, as well as the control of breathing and muscles, it becomes possible to achieve complete calmness, relaxation and tranquility.

Who is the auto-training intended for?


The human body itself owns the techniques for relieving stress. People celebrate good mood and positive emotions after a sound sleep, favorite music, talking with animals, reading or tasty food... You can list more great amount such natural "antidepressants", but not in every life situation they can be used. It's hard to imagine yourself with a cat in your arms at a meeting with your boss, or start eating at an exam ...

It is for the moments when it is impossible to use natural means and achieve relaxation that auto-training techniques are used.

If you apply it regularly and learn some sedation techniques on your own or with the help of a specialist, you can prevent the accumulation of negative emotions, chronic stress, alcohol and nicotine addiction. People who practice auto-training to calm the nervous system in life recover faster after prolonged physical and emotional stress. It has been proven that the effect of auto-training can affect metabolic processes in the body, and even character and appearance. The impact on him is similar to hypnotic.

Continuous auto-training sessions to calm the nervous system help:

  1. Evoke those emotions that are necessary for a person in this moment... Most often it is relaxation and tranquility;
  2. Affect muscle tension;
  3. Helps to focus on a specific object;
  4. It has a beneficial effect on the entire nervous system.


Indications for auto-training to calm the nervous system:

  • Panic attacks;
  • Bronchial asthma;
  • Nerves and nervous disorders;
  • Neurasthenia;
  • Prolonged depression and stress;
  • Endocarditis and angina pectoris;
  • Stomach ulcer;
  • Constipation.

Important! Auto trainings to calm the nervous system are completely inactive in case of hysteria.

Contraindications for auto-training to calm the nervous system:

  • Delusional states;
  • Confused, unclear consciousness;
  • Vegeto-vascular dystonia (VVD), especially during crises;
  • Somatic crises.

How to start relaxation of the nervous system?

There are certain techniques that, if necessary, help to quickly calm down or fall asleep. Some of them:

  • Counting up to 10 - or more. You can count down. For complete relaxation, you can close your eyes;
  • Imaginary image - you need to imagine any person who is pleasant to you, with whom you have positive emotions;
  • "Mask" of relaxation - you need to relax all the facial muscles;
  • If time and space allows, you can tune yourself in a positive way with the help of sounds - it can be just your favorite music, or the sounds of nature and the living world - from the noise of a mountain stream to the singing of birds and the voices of frogs. All these sounds exist on different sites in the public domain, and you can listen to them for free;
  • Not complicated gymnastic exercises stretching;
  • Walk in the fresh air;
  • Communication filled with pleasant words, with fur;
  • Positive thoughts and ideas.

Conscious self-training techniques to calm the nervous system

  1. Breath control;
  2. Management of muscle tension, that is, their tone;
  3. Speech, or verbal impact.

Respiratory control during auto-training

Breathing control is a conscious alternation of chest and abdominal breathing patterns. Such a procedure can positively affect muscle tone and the centers of the brain that are responsible for human emotions.

  • Abdominal breathing - slow and deep - will help reduce the excitement of the central nervous system, relax the muscles;
  • Chest breathing - frequent and shallow - on the contrary, will help activate all organs and systems.

Muscle tension management

Blocks, or muscle spasms that occur in stressful situations, will allow you to remove auto-training to calm the nervous system, and you should focus on the most "pinched" parts of the body.

Exercise example:

  1. Sit down, close your eyes, breathing slow and deep;
  2. Visualize own body, create an image of it in your head, and find a source of "tension" on it;
  3. These areas should be brought into a state of maximum muscle tension, up to trembling in these parts of the body;
  4. After you feel tremors and tension, you need to sharply throw them off as you exhale;
  5. If necessary, repeat the procedure until complete relaxation.

After such auto-training to calm the nervous system, warmth will spread throughout the body, the heaviness that appears in the limbs will be pleasant in sensations. If the tension cannot be relieved in this way, you can stimulate the problem areas with circular massage movements - the tightness should go away.

Speech impact

The technique of this auto-training for calming the nervous system consists in influencing consciousness through theses and self-orders, statements that are positive in color. The use of the "not" particle is excluded in such proposals.

Examples:

  • Self-orders - somewhat reminiscent of the army - precise and short instructions - "Do not shout!", "Be calm!";
  • Self-programming - self-confidence and self-confidence will help to gain memories of past successes and successes in anything - they remind a person of the hidden potentials of his personality;
  • Self-encouragement - if you do not receive praise from the outside - from colleagues, parents, bosses - this is not scary. You can always praise yourself! This will eliminate the feeling of underestimation and "uselessness" in society, reduce irritability.


Art therapy has been widely used in auto-training techniques to calm the nervous system - it relieves anxiety and fatigue, helps to forget unpleasant situations and experiences. While drawing, psychologists recommend changing your hand - if your dominant hand is right, then draw with your left, and vice versa. This stimulates the brain of the opposite site. It is not the presence of artistic talents that is important, but the ability to convey your emotions and fears through drawing - shades, images.

Important! The first therapeutic, beneficial effect of auto-training for calming the nervous system can be seen already after 3-4 sessions.

If you have hard work

There are days when fatigue is felt especially acutely, or some extremely unpleasant event is absolutely confusing and knocking out of the normal rhythm of life. In this case, it is better to find a few minutes for yourself to apply some auto-training techniques to calm the nervous system.

With nervousness, it is better to use self-orders and exercises that will make you calm down:

  1. Run multiple physical exercise with tension and stretching of those muscle groups that did not take part in active work - the whole lesson can be continued for up to a minute;
  2. While inhaling with complete relaxation of the muscles, repeat the following words to yourself:
  • I calm down;
  • I am relaxing;
  • My hands are warm and relaxed;
  • My hands are motionless;
  • My feet are warm and relaxed;
  • My legs are motionless;
  • My torso is resting;
  • It is completely relaxed and resting;
  • Good vacation;
  • I am recovering a little;
  • This process takes place in my whole body, in every cell of mine;
  • My body recovered, it got strength again;
  • Anxiety and tension disappeared;
  • I rested;
  • I am ready to act.

Relax trainings to calm the nervous system

There are special group or individual relaxation trainings in which professional psychologists give necessary knowledge on auto-training for calming the nervous system - techniques for relaxation, recuperation and increase of resources. They teach self-confidence and stimulate personal growth, creativity.

At the time of relaxation trainings, in addition to training, specialists demonstrate a variety of relaxation techniques - they use soothing texts, teas and anti-tension teas, aromatherapy sessions are held - everything that would make the auto-training have a therapeutic, relaxing effect.

Autogenic training allows you to quickly, without outside help, in 5-10 minutes achieve the necessary result of restoring working capacity, improving mood, increasing concentration, etc., without waiting for fatigue, anxiety or any other unfavorable mental or physical condition to pass by itself.
Autogenic training methods are universal, they allow a person to individually select an adequate response to influence his body, when it is necessary to eliminate the emerging problems associated with one or another unfavorable physical or psychological state.

Sources of autogenous training

At the heart of the basic mechanisms that are used today in autogenous training, are the observations of researchers involved in the problem of hypnosis. In the 20s of our century, the French pharmacist E. Couet developed a technique that he called "the school of self-control through conscious self-hypnosis." Coue assured his patients that they would be able to recover if several times a day, assuming a comfortable position (sitting or lying down), in a whisper or mentally, they would repeat 30 times in a row a specific formulation of self-hypnosis, for example: “My fear passes,” “My state is getting better and better. " Coue emphasized that self-hypnosis should be free of any volitional efforts.
Another source of autogenous training is the ancient Indian yoga system. Over the centuries-old history of its existence, yoga has collected observations about the close relationship between the spiritual and physical life of a person, about the possibility, with the help of special exercises, to influence the psyche and work different systems organism.
The founder autogenous training is a German physician and scientist Johann Schultz. Realizing that anxiety has a negative effect on the mental and physical condition of patients, the doctor tried to help them reduce the level of anxiety, using various options for hypnotic effects. Talking with his patients after the sessions, Schultz noticed that in the process of hypnosis, completely definite subjective sensations associated with the formulas pronounced by the hypnotist were formed and consolidated in them. He found that the hypnotic state caused in medicinal purposes, in most patients it was accompanied by similar sensations:

  • feeling of heaviness in the arms and legs;
  • a feeling of warmth and pleasant relaxation in the muscles of the body;
  • feeling of warmth in the abdomen;
  • feeling of coolness in the forehead.

Effects of autogenous training

The most important result of mastering autogenous training is the ability of a person to solve problems related to physical and mental health... In addition, autogenous training allows people who have mastered its basic techniques to:

Quickly get rid of fatigue faster than during normal sleep or passive rest;
- relieve mental stress resulting from stress;
- to influence a number of physiological functions, such as respiratory rate, heart rate, blood supply to individual parts of the body;
- to develop the available psychological abilities (thinking, memory, attention, etc.);
- more efficiently mobilize your physical capabilities when playing sports, it is easy to deal with physical pain;
- master the techniques of self-hypnosis and self-education.

Doing regularly relaxation and relaxation by using auto-training, You probably noticed that as it comes relaxation and relaxation body, your breathing calms down and normalizes.
This process is very important for the body, since even breathing facilitates the work of the heart, relieves the state of irritation and anger, leads to general calmness, distracts from disturbing thoughts and feelings, and normalizes sleep.


Therefore, when doing relaxation, relaxation using the auto-training method, breathing has a special place. We say that each auto-training formula should be pronounced on the exhale. In this case, the exhalation should be slightly longer than the inhalation, exceeding it in duration by about two times. Thus, the regulation of breathing is present in all areas of auto-training, relaxation and relaxation.

Greetings, dear readers of psychological articles by Oleg Matveyev, I wish you mental health.

THE FOURTH EXERCISE OF RELAXATION AND RELAXATION - AUTO TRAINING

To master relaxation and relaxation, - the regulation of breathing with the help of auto-training - it is necessary to complete all the previous tasks: (first); (second); (third), completely calm down, relax, feel the warmth of the hands and feet, imagine the smooth and calm work of the heart.

As before, the formula breathing exercise should be pronounced, concentrating on the work of this organ. Then repeat the basic formula of this exercise several times:

I breathe easily and freely

Breathing is calm and even.

In some cases, when you experience discomfort in the chest area and your breathing does not normalize in any way, try using an extended version of this exercise, which consists of the following self-hypnosis:

My body is pleasantly relaxed

The muscles of the chest, abdomen have relaxed,

A pleasant soothing warmth in my chest

The heat increases with each exhalation

Warmth drives out all unpleasant sensations

My breath is quiet

Breathing easier and freer

The stomach smoothly participates in breathing,

The nervous system calms down more and more,

The chest is warm

The chest breathes easily and freely,

Air flows freely through the respiratory tract,

Cool and refreshing air flows easily and freely through the dilated bronchi,

I feel good,

A light breeze refreshes the face

Fresh air cools the whiskey nicely

I feel a pleasant coolness in the forehead and bridge of the nose,

It is light and free in the chest,

Fresh air fills my chest

Freely inhaled and exhaled

Breathes completely randomly

I enjoy the ease of breathing

My breathing is light and free constantly,

Breathes easily in any environment

I dive into deep rest

I am completely calm.